Amount of Protein

A 3-ounce slice of a braised bottom round rump roast gives you 24 to 27 grams of protein, which is similar to other types of roasts. For example, eye of the round offers approximately 24.5 grams of protein per 3-ounce cooked portion, while the same serving size of a chuck roast provides roughly 26.5 grams.

Your Daily Requirement

Your protein requirement depends on how many calories you have in your daily diet, as well as how active you are. The average for men and women is about 2,000 calories a day -- the amount food nutrition labels are based on. Ten to 35 percent of your caloric intake should come from protein, the Dietary Guidelines for Americans 2010 states, so a 2,000-calorie diet requires you to get 200 to 700 calories from protein. Since protein has 4 calories in a gram, this equates to 50 to 175 grams daily. That 3-ounce cut of rump roast provides between 13 to 54 percent of your daily protein requirement, based on 2,000 calories.

Increasing Protein

If your goal is to boost your protein intake at each meal, preparing protein-rich sides sneaks in even more of the macronutrient. Lentils – perfect as a hot side or as an addition to beef stew – provide nearly 18 grams of protein per 1-cup cooked portion. Rice always pairs well with any rump roast dish. Make a batch of wild rice to get 6.5 grams of protein per 1 cup or a pot of long-grain parboiled rice, which offers 12.5 grams of protein in a cup. If you want some extra texture from your side dish, toss in crushed pine nuts. One ounce of pine nuts has nearly 4 grams of protein.

Keep It Healthy

Before cooking the rump roast, trim away any visible fat. Without removing the fat, a 3-ounce slice contains more than 14 grams of total fat. Cutting away as much fat as possible reduces about half of your fat intake from the same portion. Whether you roast the beef in the oven or cook it in a slow cooker, you’ll want to sear it first to lock in flavor and add texture. Rather than searing in oil or butter, simply coat the outside of the roast with nonstick cooking spray. That way you’ll be able to get a dark sear on each side of the roast, but you won’t have to worry about adding any extra fat to your meal.

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.